Front squat into toes

Purpose:
This exercise focuses on building strength and stability through the legs and core. It is excellent for developing lower body muscle mass and enhancing overall body stability.
Starting Position:
Begin by gripping the floor with your toes and heels. Hold a weight at shoulder level, ensuring your spine remains straight. You can perform this exercise using a Smith machine, or by holding a barbell or dumbbells on your shoulders.
Movement:
Exhale as you pull your hips straight down, keeping your core tight and spine straight. Roll forward onto your toes, contract your hamstrings, and push your knees beyond your toes. Ensure your shoulders remain directly over your hips and ankles, engaging your upper body to stay erect. Inhale as you press your hips straight up, engaging your glutes and quads to generate upward power. Maintain stability in your shoulders, back, and core, pulling your heels back to the ground at the top of the movement, stacking your ankles, knees, hips, and shoulders on top of each other.
Breathing:
Exhale while lowering your hips. Inhale as you press back up to the standing position.
Tips:
Focus on maintaining a straight spine and tight core throughout the movement. Use controlled breathing to enhance body connection and control. For added stability, ensure your shoulders, hips, and ankles are aligned during the exercise.
Benefits:
Performing weighted squats will significantly enhance lower body strength and stability. This exercise targets the glutes, quads, and hamstrings, promoting muscle growth and power. Additionally, it improves core stability and overall body coordination, making it a fundamental movement for building functional strength.